Comparing Nutrients in 300 calories Canned Kidney BeansVS Rolls, dinner, oat bran

Weight per 300 calories

Canned Kidney Beans

357g

Rolls, dinner, oat bran

127g

Rolls, dinner, oat bran have 2.8 times more energy per unit of mass than Canned All Types Kidney Beans, which is above average in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Rolls, dinner, oat bran?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Rolls, dinner, oat bran

16%

17%

67%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Rolls, dinner, oat bran

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.2%2.14g

Fat

6.03%5.85g

2.14 gvs5.85 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.57%0.5g

Saturated Fat

2.46%0.79g

0.5 gvs0.79 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18.3%0.29g

Omega 3

7.7%0.12g

0.29 gvs0.12 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.23%0.38g

Omega 6

11%1.87g

0.38 gvs1.87 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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40%51.8g

Carbohydrate

39.3%51g

51.8 gvs51 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.1%6.6g

Sugars

11.7%8.48g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.6 gvs8.48 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.6g

Sucrose

6.6 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.4%15.4g

Fiber

13.7%5.2g

15.4 gvs5.2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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33.3%18.6g

Protein

21.6%12g

18.6 gvs12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Canned Kidney Beansvs Rolls, dinner, oat bran

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.5%0.41mg

Vitamin B1

47.5%0.57mg

Thiamine

0.41 mgvs0.57 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B2

28.3%0.37mg

Riboflavin

0.18 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.17%1.47mg

Vitamin B3

39.4%6.3mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs6.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

9.86%0.49mg

Vitamin B5

11%0.54mg

Pantothenic acid

0.49 mgvs0.54 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.3%0.26mg

Vitamin B6

4.4%0.057mg

Pyridoxine

0.26 mgvs0.057 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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32%129μg

Vitamin B9

30%121μg

Folates and Folic Acid

129 μgvs121 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.76%4.3mg

Vitamin C

0%0mg

Ascorbic acid

4.3 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.48%0.071mg

Vitamin E

4.07%0.61mg

Tocopherols and Tocotrienols

0.071 mgvs0.61 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12.2%14.6μg

Vitamin K

1.27%1.53μg

Phytomenadione or phylloquinone

14.6 μgvs1.53 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Kidney Beansvs Rolls, dinner, oat bran

12%121mg

Calcium

11%108mg

121 mgvs108 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53.6%0.48mg

Copper

19.2%0.17mg

0.48 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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52.2%4.18mg

Iron

65.8%5.26mg

4.18 mgvs5.26 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23%96mg

Magnesium

10%42mg

96 mgvs42 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26%0.6mg

Manganese

41.7%0.96mg

0.6 mgvs0.96 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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46%321mg

Phosphorus

21%146mg

321 mgvs146 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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25%846mg

Potassium

4.52%154mg

846 mgvs154 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.84%3.2μg

Selenium

67.7%37.2μg

3.2 μgvs37.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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70.5%1057mg

Sodium

35%525mg

1057 mgvs525 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15%1.64mg

Zinc

11.8%1.3mg

1.64 mgvs1.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.53%279g

Water

1.5%56g

279 gvs56 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Rolls, dinner, oat bran:

Canned All Types Kidney Beans have 4.6 times more Vitamin B6, more Vitamin C and 9.6 times more Vitamin K than Rolls, dinner, oat bran.
While Rolls, dinner, oat bran contain 1.4 times more Vitamin B1, 2 times more Vitamin B2, 4.3 times more Vitamin B3 and 8.5 times more Vitamin E than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Rolls, dinner, oat bran have similar amounts of Vitamin B5 and Vitamin B9 per 300 kcal.
Both Canned All Types Kidney Beans as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Rolls, dinner, oat bran:

Canned All Types Kidney Beans have 2.8 times more Copper, 2.3 times more Magnesium, 2.2 times more Phosphorus, 5.5 times more Potassium, 2 times more Sodium, 1.3 times more Zinc and 5 times more Water than Rolls, dinner, oat bran.
While Rolls, dinner, oat bran contain 1.3 times more Iron, 1.6 times more Manganese and 11.6 times more Selenium than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Rolls, dinner, oat bran have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned All Types Kidney Beans have 2.4 times more Omega 3, 2.9 times more Fiber and 1.5 times more Protein than Rolls, dinner, oat bran.
While Rolls, dinner, oat bran contain 2.7 times more Fat, 4.9 times more Omega 6 and 1.3 times more Sugars than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Rolls, dinner, oat bran have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Canned All Types Kidney Beans as well as Rolls, dinner, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Kidney BeansVS California Red Kidney BeansRolls, dinner, oat branVS California Red Kidney BeansCanned Kidney BeansVS Rolls, dinner, ryeRolls, dinner, oat branVS Rolls, dinner, rye

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS Rolls, dinner, oat bran

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Kidney Beans or Rolls, dinner, oat bran?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: